Announcements

Congratulations to all the Vintage athletes for their hard work during our Cycle 3 training! We’re officially less than five weeks from the 2018 CrossFit Games Open. We have a lot of fun during the Open with Friday Night Lights parties every week planned by our Vintage Open teams. Registration for the 2018 Open has started at games.crossfit.com. We’ll draft teams the weekend before the Open (Feb 17th/18th) so get registered before then!

If you’re feeling strong after the 5RM back squat cycle, I recommend coming to Open Gym on Saturday and testing your 1RM back squat this weekend.

Cycle 4 will be a shortened 4-week training cycle with no test/retest week. You can learn more on the Misfit Athletics podcast via iTunes or on YouTube (see below)

Monday: Metcon Monday (Metcon/Recovery/Interval Work, no strength)
Tuesday: Back Squat Volume Strength & Past Open WOD Retests
Wednesday: Gymnastics Focus Day
Thursday: Front Squat Volume Strength
Friday: Touch & Go Snatches and Cleans

Many of the Competitor Extra pieces will be higher distance/volume conditioning on the machines: Bike/Row/Ski to further help build our aerobic conditioning.

CrossFit/QuickFit

Warmup

Run 200m
2 Rounds of Cindy
Run 200m
1 Round of Cindy

Beginner: 9/6/3 Cindy and/or hollow swings instead of pull ups

WOD

With a partner:
AMRAP 15
30/20 Heavy Jump Ropes
20 Wall Balls
10 Power Cleans, 135/95

Other partner rows for calories. Switch every 30/20.

Score 1: Rounds + Reps
Score 2: Calories Rowed

QuickFit: 15 Russian KB Swings; 5 Ring Rows
Beginner: 15/10 Heavy Jump Rope; 15 Wall Balls; 95/55; 5 Ring Rows
Intermediate: Rx/Rx; 115/75
Advanced: Rx